20 Healthy Chinese Food Recipes

Chinese food is notorious in the nutritional world for its skyrocketing sodium counts, which leaves us thirsty, bloated, and the opposite of healthy. According to dietary guidelines, we should be consuming 2,300 milligrams of salt a day (after all, it is an essential mineral and vital for bodily functions). However, some Chinese takeout meals exceed this amount after just one serving—and you can bet those takeout portions are more than that. Excess sodium adds up to trouble for our hearts, our skin, our body weight, and our blood pressure. Chinese food is also often packed with hidden calories and sketchy ingredients. Seriously, have you seen these Chinese restaurant entrees they won’t eat in China?!

But before you mourn the loss of egg rolls and Lo Mein, scroll below. Every healthy Chinese food recipe on this list is a good-for-you green light because they’re made with better ingredients and you know exactly what you’re eating. As a disclaimer, all of the nutritional profiles here were calculated using low sodium soy sauce. From General Tso to egg foo young, you’re welcome!

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BAKED GENERAL TSO CHICKEN

Traditional General Tso’s is usually a dietary nightmare. One serving can deliver an entire day’s worth of sodium, ¾ of your total caloric intake, over 100 grams of carbs, and a whopping 90 grams of fat. One look at the nutritional profile in this baked version and we were smitten.

CHICKEN EGG FOO YOUNG

One out of seven people stick to egg whites. If you’re one of them, consider this: Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease. In fact, the yellow part of the egg contains a nutrient called choline, which plays a key role in optimal brain functioning, cell membrane structure, and liver health.

PF CHANG’S CHICKEN LETTUCE WRAPS

Although no longer a menu option, this PF Chang’s copycat recipe is one of the many lettuce-wrapped divine gifts we’ve stumbled upon. It has all the Asian flavor and none of the belly-bulging consequences.

AVOCADO EGG ROLLS

We highly recommend substituting Greek yogurt for mayo, sour cream, and/or the vegetable oil in this one—but the majority of the fat here is from waist-whittling avocado. And according to research published in the journal Diabetes Care, a diet rich in monounsaturated fat can prevent abdominal body fat distribution by down-regulating the expression of certain fat genes. Plus, another study published in Nutrition Journal discovered that participants who ate half an avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. While the serving size doesn’t account for quite that much avocado, we’re willing to bet it will still put your hunger pangs to rest.

CREAM CHEESE WONTONS

Creamy and fried are typically code for “diet sabotaging”, but there are exceptions to every rule and this is one of them. With just 120 calories when you opt for this healthy Chinese food recipe and sub in Greek yogurt cream cheese and 4.2 grams of carbs, it’s about to be lit (in your mouth).

GLUTEN-FREE WONTON SOUP

Gluten is a protein found in grains that not everyone’s bodies can break down. Often, those who suffer from intolerance experience gastrointestinal problems, weight changes, rashes, and fatigue. Just as frustrating, people with gluten intolerance are usually forced to give up foods they love. Fortunately, a little effort goes a long way and this recipe is no exception. While wonton soup is one of the better choices on a takeout menu (assuming you’re not gluten-free), its sodium content is overwhelmingly higher than this one. Skip the bloat and DIY this healthy Chinese food pick instead.

SLOW COOKER BROCCOLI BEEF

Nothing says fall like dinner simmering in a crock pot, but it’s not very often that the slow cooker is brimming with some healthy Chinese food. Aside from being a much more wholesome alternative to takeout, super convenient, and practically effortless, this beef and broccoli dish contains a whopping 32.7 grams of protein. The macronutrient is credited with boosting metabolic activity, increasing satiety, and building lean body mass.

CHINESE STICKY HONEY SPARE RIBS

Perhaps the sketchiest thing on the Chinese takeout menu is the spare ribs dish. In case you weren’t aware, they’re taken out of a freezer, thrown over heat for a few minutes, and served hot to you with a side of fried rice. Origin: Questionable. Freshness: Questionable. Nutrition: Questionable. Do yourself a favor and make this healthy Chinese food instead.

SKINNY ORANGE CHICKEN

With flu season upon us, immunity-boosting foods should become your best friends. Knock out a day’s worth of your vitamin C recommendations—130 percent of your daily quota to be exact—with one serving of this skinny orange chicken. Bonus: Vitamin C can also improve mood, fight stress, and keep you lean.

CHICKEN AND BROCCOLI

Chicken and broccoli is arguably the most healthy option on a Chinese food menu. But this recipe comes together in just 12 minutes, saves you money, and guarantees that you (probably) know where the meat came from.

BEEF WITH SNOW PEAS

Snow peas are full of gut-friendly fiber, natural sugars, and muscle-building protein, making them one of those great go-to vegan foods. Ironically, they’re a Chinese food staple in healthy dishes like this one, which contains red meat. Just make sure to opt for lean grass-fed beef (which is higher in omega-3s and fat-burning CLA) and consume it in moderation.

CHICKEN LO MEIN

Lo mein is a carboholics go-to. And if you’re short on time, you can actually create a balanced meal using a recipe like this one, which contains chicken, mushrooms, cabbage, carrots, onion, and noodles. And the best part? It’s a stir-fry, making dinner an absolute breeze. One wok, one cooking utensil, one burner, and minimal clean up.

RAMEN VEGETABLE STIR FRY

One serving of store bought ramen contains 830 milligrams of sodium, noodles, and artificial flavoring. This homemade version has less than half of that. Plus, it contains plenty of fresh vegetables to boost nutrients and natural flavor. Talk about healthy Chinese food done right!

HOMEMADE FORTUNE COOKIES

You could create your own fortunes to stuff inside these healthier homemade cookies—but making them guarantees that you’ll also still fit into your skinny jeans tomorrow. So, in our book, that’s enough good fortune to have us convinced.